#SaturdayMotivation Our sexy beach bum Hasselhoff 👙 dealt 1️⃣1️⃣ PAX a Deck of Death ☠️ in the snowy gloom with a suicide hill and coupon cool-down CoT. ❄️🧱#F3GrandRapids #F3GR #F3Nation #F3 #snow #rainorshine #WinterStormHarper pic.twitter.com/EzGyFCJzCY
— F3 Grand Rapids (@F3GrandRapids) January 19, 2019
It was a frigid morning in the gloom and what a great opportunity to test the PAX’s mettle by having a strong beat down with a wind chill of 1 degree.
AO – John Ball Zoo
18 Degrees (1 Degree with wind chill), Light snow.
[0700 – Core Principles recited. Disclaimer given to 11 PAX] – Forrest, Roid Rage, Fresh Cream, Soft Spot, Basic Bro, Less, Karaoke, Bald Eagle, Mad Cow, Kraut, Hasselhoff (QIC)
20 SSH (IC)
10 Finkel Swings (IC), flap jack
20 SSH (IC)
We moseyed over to the hidden hill. There were three designated rungs placed on the hill (25% up, 50% up and 75% up). The PAX would run to a rung and return to the starting point, and completed and exercise from the deck of death. The PAX would run in the following order: 1st rung, 2nd rung, 3rd rung, 2nd rung, 1st rung. At the end of the last rung, we completed 100 SSH (IC) as a group. We then moseyed back to the AO.
Circle O’Coupon (2 sets)
10 Tri-cep extensions
10 Shoulder presses
10 Goblet squats
10 American Hammers w/coupon
Count-O-Rama – Name-O-Rama
Mad Cow has the Q on Tuesday
Kraut has the Q on Wednesday
Roid Rage has the Q on Wednesday
Soft Spot has the Q on Saturday
We welcomed “Less”, with prior F3 experience in North Carolina
Keep it real,